Fit Your Life offers fitness classes for women at very special times in their lives. We want to assist you in finding or reconnecting with your fitness journey by discovering something that inspires you! Pregnancy and motherhood are often times in our lives where exercise is forgotten or falls off the priority list. Your health is vital in you being the best mom, wife, partner, friend, and woman you can be!
This week is our last week for round 2 of the Get Fit for United Way program! Last week the participants teased me that we were doing a Christmas-themed workout without Christmas music... This has changed for this week! We had plenty of upbeat Christmas and holiday songs to fill our ears as we worked through these exercises.
20 seconds work, 10 seconds rest until 8 rounds complete (4 minutes each round)
Jolly Jacks (jumping jacks)
North Poles (backwards lunges) alternate
Christmas Tree series (alternate right and left side plank)
Jingle Bell Jumps (burpies)
Rockefeller Skaters (speed skaters)
Sleigh Ride (reverse plank)
Cheer Builders (triceps dips) alternate
Tinsel Twists (bicycles)
Sugar Cookie Crunch (supine toe touches) alternate
This was our second last session before breaking for Christmas and we were happy to be indoors yesterday with the chilling temperatures outside!! This workout was originally posted in October www.kelliesfityourlife.blogspot.ca/2013/10/kick-butt-legs-and-core.html and with a few changes, we did it again this week! Kick Butt Legs and Core Warm-Up 30 seconds of each exercise - walking jacks - marching in place - walking knee raises - walking butt kicks - squats - jumping jacks - running on the spot - high knees - butt kicks - jump squats 1 minute water break Kick Butt Legs - 60 seconds full squats - 30 seconds low squat pulse - 60 seconds around the world lunges (each leg) - 30 seconds mountain climbers Kick Butt - army crawl (up to 10 and back down) - kneeling glute series - 10 of each -- butt blasters -- fire hydrants -- straight leg pulse - repeat other leg - army crawl (up to 10 and back down) 1 minute water break
Kick Butt Legs - round 2 - 60 seconds full squats - 30 seconds low squat pulse - 60 seconds around the world lunges (each leg) - 30 seconds mountain climbers Kick Butt Core - 15 side laying hip abductions (think Jane Fonda!) - 5 slow side laying hip circles repeat other leg Extra Kick of Core - 10 supine double leg drops - 20 slow bicycles
It had been way too long since we met for our Wednesday Lunchtime Boot Camp! This group is truly amazing and such an inspiration. Yesterday was our first indoor workout for the Lunchtime session and it went really well.
Wednesday Pyramid Workout
Warm Up 40 seconds skipping in place 20 seconds low jacks repeat 3 times
Strength Building Pyramid 10 reps of everything and with each round you add an exercise example - round 1 is squats; round 2 is squats and squat jacks; round 3 is squats, squat jacks, and back lunge with front kick, etc...) Squats Squat Jacks Backwards Lunge with Forward Kick (5 per leg) Mountain Climbers (for each 2 legs = 1 rep) Push Ups Burpies
Core Series 10 reps each Supine double leg drop Reverse crunches Crunches Dead bug Bicycles V-Sits Russian twists Plank (we did 10 second hold 1st round and 60 second hold 2nd round) repeat 2 times
Today for the Get Fit for United series, I am leading the Full Body Strength workout. I have decided to bring back The Perfect 10 Workout from August, with a few tweaks, as this group bring their own hand weights / dumbbells.
...and the full workout, with the tweaks for today!
The Perfect 10 Warm Up 20 jumping jacks 5 burpies The 10 60 seconds of each x 3 rounds Reverse Lunges - holding weight(s) on sides of the body or up near chest Dumbbell Rows - bent over slightly from hips and squeezing shoulder blades together to row elbows upwards Burpies Side Lunges with Biceps Curl - as you return to standing from side lunge bend elbows to do a biceps curl (30s/side) Push Ups Mountain Climbers Squat Press - squat low and as you stand, press weights up and over your head to a light touch Triceps Extensions - weight overhead, bending and straightening the elbows, using the backs of the arms Squat Jumps Plank
Another wonderful Tuesday Tabata class for the Get Fit for United Way campaign! Nearly a full class and we had fun through the four stations. Find the 25 minute workout below that will have you sweating and working through your entire body!
Full Body Blast Tabata
(20 seconds work, 10 seconds rest for everything)
Warm Up (4 rounds of each, alternating = 4 minutes total)
- Jumping jacks
Strength Stations(8 rounds of each = 4 minutes each)
1) Push Ups
2) Low Squat Side Steps with Resistance Band
(could hold dumbbell if no resistance band)
3) Downward Dog Core Series
(downward dog position – lift right leg and bring right knee to right elbow, then back up in the air, then to left elbow, then back up in the air and then to your nose, then back up in the air. After all three, switch legs. Continue this way.)
4) Backwards Lunge with Front Kick
(one leg per round, alternating each round)
Core(4 rounds of each, alternating = 4 minutes total)
- Supine toe touches
(with legs straight up and laying on your back, then reaching right hand to left toe lifting shoulder blades off floor, return to the ground, and left hand for right toes, etc and continue)
- Supine double leg drop (flat on your back, with legs straight in the air and dropping the legs slowly towards the floor, as low as you can with control, return to starting position and repeat)
It stayed nice and warm inside while the sun set and the temperatures dropped during our Tuesday Tabata class this week! Everyone worked hard, and although I heard a few complaints, I think they enjoyed themselves!
30 Minute Tabata on Tuesday set your timer for 20 seconds work and 10 seconds rest x 4 rounds per set of exercises
Warm Up - burpies - jump squats
Upper Body 1 - push-ups - triceps dips Lower Body 1 - low lunge pulses (alternate legs each round) - side plank with leg lift (alternate legs each round) Upper Body 2 - army crawl - crab toe touches
Low Body 2 - supine glute bridges (on back with knees bent and feet on floor. lift glutes into bridge. slowly lower to ground, uncurling spine. lift back up slowly. repeat.) - squats Core - 3-point plank (low plank from forearms and either one knee or one foot on ground supporting lower body. alternate knee/foot each round) - full sit-ups
With the second round of Get Fit for United Way, we brought things indoors and are now offering a 30-minute Tabata class as the Tuesday session. The first class was November 5 and we completed an intro to Tabata class, with a little mix of everything!
Intro to Tabata all sequences are 20 seconds work, 10 seconds rest for 4 rounds (4 minutes)
Warm-Up - jumping jacks - skipping in place alternate each round (4 sets of each)
Arms and Legs 1 - push-ups - isometric sumo squat with calf raises alternate each round (4 sets of each)
Arms and Legs 2 - army crawl - alternating step-back lunges alternate each round (4 sets of each)
Arms and Legs 3 - plank rows (use H20 bottle and alternate rowing arm each round) - pulse lunges alternate each round (4 sets of each) Core - bicycle crunch - side plank with leg lift (alternate legs each round) alternate each round (4 sets of each)
Pretty crazy ...and exciting! This fitness and health blog was initially started as I distanced myself from teaching fitness classes full time and moved into a nursing career. When nursing school, shift work, and other life things distracted me from my passion, this blog has helped bring me right back to it. Six months ago, I took a leap with my career and now work a "normal" schedule of Monday to Friday. This lifestyle has helped to re-ignite my passion for fitness and helping others enjoy exercise and a healthy lifestyle. By teaching lunchtime boot camp sessions, occasional after-work workouts, and staying connected through the blog, I feel as though I am feeding into my desire of ensuring that I never let this piece of myself be forgotten.
Now, with that being said, I thought we would need to celebrate with an intense, awesome, and new workout! Here we go ...
20 jumping jacks 20 mountain climbers
20 low side steps with resistance bands (step on band with one handle in each hand. squat down low. take wide steps to pull the resistance on the band. slowly bring legs back together. continue alternating.)
20 slalom squats (10/leg. single leg squats)
100 seconds plank moguls (plank position. jumping the legs side to back to side.) 20 burpies
As I created this post, I see that it is my 99 blog post!!! Very exciting! I think the next workout will focus on "100"... Thoughts?? As mentioned in post #98, Cardio and Core, last week's Get Fit for United Way campaign, we focused on the cardiovascular system and core, or abdominal strengthening. Thursday's workout was inside; first we got warmed up by focusing on the cardio system, then kept our heart rates elevated and the sweat pouring as we concentrated on our abdominal and glutes using our mats! Cardio Kick and Ab Burner! Cardio Kick 30 seconds each - jumping jacks - jump squats - mountain climbers - butt kicks (running on the spot) 30 second rest 30 seconds each - high knees - plank jacks (low plank) - speed skaters - push-ups 30 seconds rest 30 seconds each - burpies - mountain climbers - tuck jumps - wall sit 30 seconds rest Ab Burner - 60 second toe touches - 60 second russian twists - 30 second low plank - 60 second side plank (30 second/side) - 60 second bicycles 30 second rest repeat Ab Burner for a total of 3 rounds!! Butt Burner alternate right and left leg for each exercise before moving to the next - 60 second/leg butt blaster - 60 second/leg fire hydrants - 60 second/leg straight leg glute pulses 30 second rest repeat Butt Burner for a total of 2 rounds!
Last week for the Get Fit for United Way campaign, we focused on the cardiovascular system, and well as strengthening the core, or abdominal muscles. Tuesday's class was outside in the river valley and the ladies were warm in no time!
Cardio and Core
everything is for 30 seconds unless otherwise stated
perform grouped exercise back-to-back; only resting when specified
- this will ensure your heart rate stays elevated throughout workout
Fall is here, the leaves are beautiful, and the cool air is just amazing when working out in the river valley. This was an upper body focussed workout for the Get Fit for United Way campaign last Thursday.
Heat Up Those Arms!
Warm-Up 30 seconds each - squats with arm swings - jumping jacks - cross country skiers - pendulum jacks - mountain climbers - line jumps
What a beautiful river valley we have!! This Thursday I was lucky enough to teach a lunchtime boot camp and an after work boot camp with the scenic views! During the lunchtime session we focused on legs!
Warm-Up 30 seconds of each exercise with sprints in between - jumping jacks - speed skaters - shadow skipping - jump lunges Heat Up Those Legs! - 3-way squat series - full/upper half/lower half - 20 reps of each - reverse lunge to high knee - 15 reps each leg - tummy tucks - 30 reps (high plank position and bring knee to elbow, alternating for 30)
1 minute water break
Tone the Glutes! - slalom squats - 15 reps/leg - bench steps - 15 reps/leg - alternating push-ups and plank - 7 count down to 1
Something happened today that has not happened in literally years for me... I taught two classes in one day, and loved it! The fresh air, the dedication, the smiles, and of course, the high fives at the end! Awesome.
We had our weekly "Lunchtime Boot Camp" today instead of the typical Wednesday session because of a conflict and then the Get Fit for United Way program kicked off today. I was approached to collaborate with another fitness instructor on creating a program to raise funds for the great cause of United Way. We have just begun a 6 week session where all registrants take part in Tuesday outdoor, river valley boot-camp style class and Thursday Buns n' Bellies style indoor class! We sold out of spots and are very excited about this initiative!
Here are the two workouts from today!
Partners and Bands
partner up. one or two resistance bands required for certain exercises.
all exercises are for one minute.
1) Jumping Jacks
2) Partner Standing Oblique Twists, with Resistance Band
2) Partner Resistance Band Rows
1) Dolphin Push-Ups
2) Partner Resistance Band Chest Press
10 x supine double leg drop
10 x reverse crunches
10 x crunches
10 x slow bicycles
10 x dead bug
10 x russian twists
10 second v-sit hold
1 minute plank hold
Pump Yo' Jam
(30 seconds each)
1) Jumping Jacks
2) Squat Jumps
3) Speed Skaters
4) Ski Moguls
(20 seconds work, 10 seconds rest)
1) Incline Push-Ups
2) Triceps Dips
3) Incline Push-Ups
4) Triceps Dips
5) Incline Push-Ups
6) Triceps Dips
7) Incline Push-Ups
8) Triceps Dips
(60 second hold)
1) Low Squat Hold
2) Plank Hold
(20 seconds work, 10 seconds rest)
1) Alternating Lunges
Glute Kick-Back - all fours
3) Alternating Lunges
Glute Kick-Back - all fours
5) Alternating Lunges
Glute Kick-Back - all fours
7) Altnerating Lunges
8) Glute Kick-Back - all fours
Core (we ran out of time because of a late start, but intended to have this at the end)
What a beautiful day it was to enjoy the outdoors, or at least for some time during lunch break! We had the biggest group out yet with 14 participants!! Awesome!
I tweaked the "Perfect 10" workout with a few different exercises, put everyone in groups of 3 or 4 and they rotated through the exercises, sharing a resistance band. The smaller groups seemed to work great, as they were able to visit (between breaths) as they exercised, and then just waited for the time to switch exercises.
Here it is...
Even More Perfect 10
each exercise for one minute. repeat entire sequence twice through.
Today marked the first boot camp session of September, but it sure did not feel like Fall. It was a beautiful warm and sunny day in the river valley!
This week's workout was Wake Up Your Muscles!
(60 seconds each)
Full Body Circuit
(60 seconds each x 2 rounds)
1) Cobra push-up begin on ground with hands directly under shoulders and feet wider than hip width. Press into hands to lift upper body up and off ground, into a "cobra" position. Using glutes, lift lower body into the air until you are in a "downward dog" position. Lower going through the motions opposite. Repeat.)
2) Pulsing jump squats 3) Plank with leg raises (in low front plank lift one leg up at a time very steady. Lower down with control and switch legs. Does not need to be lifted too high) 4) Pulsing jump lunges 5) Bicycles 6) Wall sit
1) Dead bugs x 12 reps 2) Russian twists x 20 reps 3) V-sit crunches x 10 reps Repeat
I cannot believe it is our last boot camp of August! This month has flown by with so many adventures and fun... Keith and I have called it "The August of Edmonton", as we have rekindled our love with this city as we have explored new trails, restaurants, festivals, more restaurants, and attractions.
Another beautiful sunny workout to end the month! The August Challenge is also drawing to a close. All participants have until August 31 to complete as many of the 30 challenges as possible. They will submit their forms to me Tuesday and I will determine the winner. We will announce next week!